1. A personal sharing … on listening

    It is one thing to admit to God the exact nature of my wrongs and quite another to admit them to a human being. It is an intimate experience to share my private thoughts and experiences with another person.

    One of the reasons I risk being vulnerable with you through my weekly personal sharing is because I hope one day you will come to know, like, and trust me with your health and fitness. Yes it’s true, I have a motive.

    You see, the day you finally pick up that 1000# pound phone and call me for that FREE consultation is the day I finally get to listen to you! Or … maybe you’ve been a client for some time and you finally take me up on that cup of coffee and a conversation.

    There is freedom in opening up to a trusted other, and it can be extremely rewarding to be the listener or, in your case, the reader as well. If you’ve been receiving my emails for some time and haven’t unsubscribed then, on some level, I suspect you and I are connecting.

    I feel deeply honored in a consultation or over coffee to be entrusted with your experience. It’s a wonderful opportunity for me to practice giving unconditional love and support to you by simply listening.

    Many of your stories are similar to my own; I can often identify with the feelings you express. Perhaps they simply remind me of where I’ve been and how far I’ve come. I can also see, despite our outward differences, we have a great deal in common with each other.

    Whether I listen to you or you read what I write, I believe we open ourselves as channels for our Higher Power. More often than not, we may hear or read something that sheds light on our own situation.

    When I respond to your request for help with getting your body back in shape, I help myself as well. There has been no better way for me to keep awake spiritually than to listen to you with love, free of expectations and with no strings attached.

    If you decide to hire me, even this I consider pure gift and an exchange of energies that adds to the greater good.

    Don’t hesitate to take me up on that free consultation or a cup of coffee. Warning though, I may ask you a few questions like, “How’s it going today? … What are some obstacles to your success? … What’s worked for you in the past?” … even, “Where do you see yourself in a year or 10 years from now if you decide not to change?” …

    My questions are not to judge you, but opportunity for you to listen to yourself. This gift of listening deeply has been and is still given to me today by trusted others. Listening to you as you listen to yourself is simply paying it forward for me.

    Call today or email me..

    Yours in Health and Fitness,
    New-Lisa-Signature-Headshot-Newsletter.png
    Lisa G. Wright, CFT,
    Functional Aging Specialist

    Your Personal Best Training Studio
    (361) 549-4604

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    P.S. Just another reason why our clients love us! This testimonial came in an email to me the other day and Pam gave me permission to share.

    “A good communicator you are! You are one of the most professional women I have ever met. I appreciate your interest in your clientele especially with the money we invest.
    Money well worth it.” ~ Pam Burriola


  2. Trail Mix Awesomeness….

    Trail Mix: Paleo Crunch

    It’s a little more involved than a traditional raw trail mix, but A-MAZING!

    WARNING: this is very addictive!  Make sure only to have ¼ cup at a time!

    Dry Ingredients:

    • ½ cup ground flax seeds
    • 1 cup raw pumpkin seeds
    • 1 cup raw sunflower seeds
    • 1.5 cup almond meal
    • 3 cups shredded unsweetened coconut
    • 4 cups raw slivered almonds
    • ½ cup unsweetened dried fruit (cherries, raisons, etc…)
    • 1 tsp. cinnamon
    • 1 tsp. sea salt
    • ½ tsp. baking soda

     Wet Ingredients:

    • 1/4 cup liquefied coconut oil
    • 1/3 cup raw organic honey
    • 3 tsp. pure vanilla extract

    Directions:

    1. Preheat oven to 250 °F   Combine all of the dry ingredients (EXCEPT the dried fruit) into a large bowl.  Mix well to make sure all of the ingredients are evenly distributed.
    2. In a medium bowl, add all of the wet ingredients & mix together until well combined.  Next, mix wet ingredients thoroughly into dry ingredients.
    3. Divide the mixture in a thin layer between 2 rimmed baking sheets and press mixture with the back of a
      spoon or spatula until flat.  Bake until lightly toasted. (About 45-60 minutes)
    4. Remove pan from oven, stir mixture & return to oven for another 15 minutes.
    5. Remove from oven, stir in dried fruit if using and let cool in the pans.  Be sure to store in a container with a paper towel on bottom to absorb any excess oil.

    (Compliments of PaleoSimplified.com)


  3. Roasted Broccoli and Cauliflower

    Roasted Broccoli and CauliflowerWe all know that vegetables are good for us, and that we should eat more fresh veggies in order to increase the fiber and vitamin content of our diets. But, the truth is that most veggie side dishes don’t taste good enough to entice the whole family to dive in. This recipe is the answer. Broccoli and cauliflower are roasted in an outrageously tasty way that’s simple, quick and full of nutrition.

    Serve this delicious veggie side dish with a piece of lean meat for a well-balanced, fitness approved meal.

    Servings: 4

    Here’s what you need…

    • 1 bunch broccoli
    • 1 bunch cauliflower
    • 1 Tablespoon olive oil
    • dash of sea salt
    • dash of pepper
    • 4 garlic cloves, minced
    • juice from 1 lemon
    1. Preheat your oven to 425 degrees F. Lightly grease a large baking sheet with olive oil.
    2. Wash the broccoli and cauliflower heads and then pat dry. It’s important to dry thoroughly so that it will roast properly. Cut into small florets.
    3. In a medium bowl combine the florets, olive oil, salt, pepper and garlic cloves. Toss until well combined and then spread over the prepared baking sheet.
    4. Roast for 25 minutes, stirring halfway through. Remove from oven once the florets are tender with crispy bottoms.
    5. Drizzle the lemon juice over the cooked florets and serve immediately.

    Nutritional Analysis: One serving equals: 160 calories, 4g fat, 98mg sodium, 8g carbohydrate, 4g fiber, and 4g protein


  4. Chocolate Protein Pudding!

    Chocolate Protein Pudding!What if I told you that I had a recipe for a creamy, chocolaty, protein-rich treat that would satisfy your sweet tooth while bringing you closer to your fitness goals? While it sounds too good to be true, this recipe delivers in flavor and nutrition!

    This is a protein packed dessert that the whole family will love. It’s important to enjoy desserts that are low in carbohydrates and sugar, and high in protein in order to shed body fat and develop healthy muscles. This recipe delivers on all fronts, without sacrificing flavor.

    Servings: 1

    Here’s what you need…

    • 6 oz Greek Yogurt, plain, fat free
    • 1 scoop high quality chocolate protein powder
    • Sprinkle of unsweetened cocoa powder
    1. In a small bowl use a whisk to combine the yogurt and protein powder. Mix until all lumps have disappeared.
    2. Garnish with a sprinkle of unsweetened cocoa powder.

    Nutritional Analysis: One serving equals: 220 calories, 0g fat, 445mg sodium, 11g carbohydrate, 0g fiber, and 42g protein.


  5. Tropical Teriyaki Chicken

    Tropical Teriyaki ChickenIt may be cold outside but this tropical chicken dish will remind you of swaying palm trees and warm beaches. In addition to sweet mango, this tasty recipe has guilt-free onion rings to make your healthy eating more exciting.

    This salad is fun and full of flavor, made with nutrient-packed microgreens, sweet mango, tender teriyaki chicken and guilt-free onion rings. Eat this and give your body the protein it needs as well as a healthy serving of fiber. Enjoy!

    Servings: 6

    Here’s what you need…

    • 4 organic, free-range chicken breasts
    • ¼ cup Organicville Island Teriyaki Sauce
    • 1 large yellow onion, cut into 1/2 inch slices
    • 1 cup almond meal
    • dash of salt
    • ¼ teaspoon garlic powder
    • 1 cup coconut milk, full fat
    • 1 omega-3 egg
    • 4 cups organic micro greens or mixed greens
    • 1 fresh, ripe organic mango, sliced
    • 4 Tablespoons organic goat cheese, crumbled
    1. Rinse the chicken breasts. Place in a large ziplock bag with the teriyaki sauce, mix until all the chicken is coated. Place in refrigerator for at least 30 minutes. (Do it overnight for even better flavor!)
    2. Preheat oven to 400 degrees F. Lightly grease a baking sheet with coconut oil.
    3. In a shallow bowl combine the almond meal, salt and garlic powder. In another shallow bowl whisk the coconut milk and egg.
    4. Dip each onion ring in the milk mixture and then coat with the almond meal mixture. Place on prepared baking sheet.
    5. Bake for 20 minutes. Remove from oven, flip each onion ring, then return to oven for an additional 10 minutes.
    6. Heat a grill pan and lightly coat with coconut oil. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle.
    7. Remove chicken from heat and slice.
    8. Prepare each plate with a pile of micro greens, sliced mango, goat cheese crumbles, a few onion rings and then top with teriyaki chicken.

    Nutritional Analysis: One serving equals: 366 calories, 2g fat, 268mg sodium, 23g carbohydrate, 4g fiber, and 40g protein


  6. Turkey Pumpkin Stew

    Chickpea SlawThis comforting winter soup is filled with creamy pumpkin and savory turkey, while keeping it low-carb and high protein. Doesn’t get better than this!

    If you’re making this after your big holiday meal, feel free to use shredded, roasted turkey instead of raw, ground turkey. Simply chop the shredded, roasted turkey and add in the last 10 minutes of the cooking time. Enjoy!

    Servings: 12

    Here’s what you need…

    • 1 Tablespoon coconut oil
    • 1 small yellow onion, chopped
    • 1 fennel bulb, chopped
    • 1 small butternut squash, peeled, seeded and chopped
    • 2 teaspoons fresh ginger, minced
    • 1 lb ground turkey
    • 1 (14oz) can diced tomatoes in sauce
    • 1 (14oz) can pumpkin
    • 4 cups chicken broth
    • ½ teaspoon sea salt
    • ¼ teaspoon black pepper
    • ½ cup parsley, chopped
    1. In a large soup pot, place the coconut oil over medium-high heat. Add the onion and cook for 3 minutes, until tender. Add the fennel, butternut squash and ginger. Cook for 5 minutes.
    2. In a large skillet place the ground turkey over medium-high heat. Cook until browned, stirring often. Drain off liquid.
    3. Add the turkey, tomatoes, pumpkin, broth, salt and pepper to the soup pot. Cover and cook over low heat for 40 minutes. Stir in the chopped parsley and cook, uncovered for another 10 minutes. Serve warm. Enjoy!

    Nutritional Analysis: One serving equals: 110 calories, 4g fat, 195mg sodium, 10g carbohydrate, 2g fiber, and 9g protein.


  7. Chickpea Slaw

    Chickpea SlawIf you love coleslaw, then this salad recipe will quickly become your new favorite. While most coleslaw recipes contain a heavy, creamy dressing this one is made with guilt-free Greek yogurt. We’ve also added in some chickpeas for the boost of protein and fiber.

    Make an effort to lighten up more of your favorite recipes by employing techniques like swapping out heavy cream for Greek yogurt or swapping refined sugar for coconut palm sugar or stevia. It’s small dietary changes like that over the long haul that will ultimately make the biggest impact on your health and fitness. Enjoy!

    Servings: 8

    Here’s what you need…

    • ⅓ cup fat-free plain Greek yogurt
    • 1 Tablespoon white balsamic vinegar
    • 1 Tablespoon water
    • ¼ teaspoon kosher salt
    • Freshly ground black pepper
    • 1 (15 oz.) can low-sodium chickpeas, rinse and drained
    • 2 ½ cups sliced packed green cabbage
    • 2 stalks celery, thinly sliced
    • 2 carrots, peeled with a vegetable peeler into strips or thinly sliced, or 2 cups shredded carrots
    1. In a medium bowl, stir together the yogurt, vinegar, water, salt, and pepper to taste. Add the chickpeas, cabbage, celery, and carrots; toss to combine.
    2. Transfer slaw to a plastic food storage bag and chill at least 4 hours before serving; slaw keeps up to 3 days.

    Nutritional Analysis: One serving equals: 214 calories, 3g fat, 107mg sodium, 29g carbohydrate, 10g fiber, and 12g protein


  8. Red Bean and Lentil Casserole

    Red Bean and Lentil CasseroleIs there anything better this time of year than a homemade casserole, hot from the oven? The comforting aroma and the heart-warming enjoyment of that first, delicious bite stay with you for days to come.

    This fiber-filled casserole is simple to make, contains many vital nutrients and delivers a wonderful flavor that only gets better when enjoyed the next day for lunch. It’s a fantastic way to learn how to make and enjoy sprouted lentils – which are highly nutritious. Enjoy!

    Servings: 8

    Here’s what you need…

    • 1 teaspoon olive oil
    • 1 large onion, peeled and finely chopped
    • 1 teaspoon garlic, peeled and finely chopped
    • 1 red bell pepper, seeded and chopped
    • ½ cup dry sprouted lentils, such as Puy or green
    • 2 ½ cups low-sodium, organic vegetable broth
    • 1 large cooking apple such as Granny Smith or Macintosh, peeled, cored, and chopped
    • 2 teaspoons dried basil
    • ¼ cup white wine
    • 1 (14oz) can chopped tomatoes
    • 1 (15oz) can kidney beans, drained and rinsed
    • ½ cup shaved Parmesan cheese
    • Salt and pepper to taste
    • Grated parmesan cheese (optional)
    1. Preheat the oven to 350ºF. Lightly grease a 9×13 casserole pan with olive oil.
    2. Heat the olive oil gently in a large saucepan, add onion and garlic, and cook for five minutes until the onions are translucent.
    3. Add lentils and stir, then add vegetable stock. Bring to a boil, then reduce heat and simmer for 25 minutes.
    4. Add the peppers, basil, apple, white-wine, shaved Parmesan cheese, and canned tomatoes and mix well.
    5. Transfer the mixture to and sprinkle grated Parmesan cheese on top. Cook in oven for 30 minutes.
    6. Serve immediately, or freeze remaining portions in individual servings.

    Nutritional Analysis: One serving equals: 260 calories, 3g fat, 335mg sodium, 42g carbohydrate, 10g fiber, and 18g protein


  9. Janine’s Success Story

    janine-headshotJanine has lived in Corpus Christi for about 35 years and we met each other at church during this time. Our youngest daughters are the same age and besides being a long time client, I consider Janine a trusted friend.

    A Few Favorite Things

    As a recently divorced and empty nester, Janine finds plenty of time to do one of her favorite things … hiking.

    In Texas, she takes trips to Lost Maples, Garner State Park and Enchanted Rock at least once a year. The Big Bend Area is on her bucket list and yearly you might find her hiking in Colorado as well as periodically in Northern Michigan.

    Last year she took a little different trip that included hiking 4 + weeks in Spain along the “Northern Way” of the Camino de Santiago (Camino del Norte) pilgrimage trail.

    Janine has trained off and on at YPB for years to help prepare her for this type of hiking, originally for strength and endurance and most recently to help with balance.

    “As I age, my balance is getting much worse and when hiking, on occasion, I find myself on ledges where good balance is critical. I also hike with a pole these days to help assure balance, but appreciate the additional training I receive at YBP.”

    Nature photography is also a favorite pastime and a group of us get together to go “photo chasing” once in awhile at area wildlife refuges and anyone is welcome to join us anytime. We manage “meet ups” for photo chasing or just walking out doors for exercise through a private Facebook group called “Walk the Way”

    Training at YPB

    Janine has trained with us many different ways over the years.

    • Private shared with one of her daughters
    • Private … that she gave up while going through a divorce process and trying to figure out finances.
    • Most recently through small group training that she really enjoys.

    “Through all that training though, I wasn’t being as mindful about eating. I know enough about health and fitness to know that diet is about 80% of the process, so I decided to try the Muffin Top Meltdown Challenge to kick start weight loss and learn more about developing a healthy eating lifestyle.

    I wasn’t sure how I would feel about the whole competition thing and weekly weigh-ins. Turns out it was just what I needed to begin losing the weight. Whenever I felt like cheating or felt like I was still hungry after eating the day’ planned meals, I would remember my team and the weigh in.

    My team and the other teams were wonderful “accountability and support” systems through out the competition. I have been recommending the challenge to friends and will do it again in the future.”

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    Janine ended up losing 13.55#’s of fat, 3.75″ overall and reduced her body composition over 3%. Stay tuned for our NEXT Muffin Top Meltdown Challenge and be sure to ask Janine to be YOUR team leader!


  10. My endorsement goes to …

    Did you vote?

    I didn’t vote early and stood in line for a while to cast my vote Tuesday morning.

    No matter what your beliefs are … and who you do or don’t support, it’s a good thing to live in a free country. I’m grateful to be an entrepreneur and create my own future.

    I depend on MYSELF. Plain and simple, and that’s very empowering.

    I can create any life I want in this world, I just have to have a plan to get there and allow my Higher Power to manage the agenda.

    You want to know who and what I support?

    I support taking control of our own future. I support surrounding ourselves with people who challenge us to be our best. I support making a positive impact in our community.

    I’ve been investing in coaches, trainers, programs, and products for nearly 20 years now. Investments that help me take my business to the next level so I can expand my impact on the community and create financial freedom for my family.

    Deborah-Carver-jacket.jpgSo today, I give Dr. Deborah Carver-Hodges my FULL endorsement 🙂

    Dr. Hodges is coming to Corpus Christi to present Conservative Ways to Prevent Alzheimer’s Dementia and Tips on Optimal Brain Health Thru Exercise and Ketones.

    Learn how to improve your brain health thru exercise and nutrition with neurologist, Deborah Hodges. She has been practicing neurology for 18 years currently in San Antonio and previously in Corpus Christi. She specializes in headache medicine but sees all neurological conditions.

    It is resources like this one that’ll help you take real control over your wealth and health in the future.

    I see too many clients who are missing out on a massive amount of changing the situation of their health because they are not tapping into the “right” combination of exercise and nutrition.

    Don’t fall into this category!

    But first, this is FREE! So whether you are a local reader of my newsletters or *out of town, this seminar is available to you.

    November 19th
    10 – 11am
    Your Personal Best Training Studio
    4102-E S. Staples St., Corpus Christi, TX 78411


    Here’s the link to check it out and learn more
    —–

    I lost my Dad in January this year and have a personal interest in forms of dementia and the aging body. I attended Deborah’s seminar in September for my own information and just know what she presents will interest you.

    She is a very soft sell on some products that can help you with managing the ketones part of the nutrition that I have only sampled at this point. Her information was so solid I’ve been experimenting on my own with the information she provided.

    For example; butter and coconut oil in my coffee to introduce good fats to my brain first thing in the morning.

    Do yourself a favor and join me.

    I’ve ordered 50 seats (that’s all that will fit in my studio) and have one with your name on it. I know it will be a sell out so click below and register today. Because this course is being taught live, you’ve only got a limited time to sign up.

    Check out the FREE Brain Health Talk HERE
    —-

    Yours in all things Health and Fitness,

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    Lisa G. Wright, CFT – FAS
    (361) 549-4604
    Your Personal Best Training Studio

     
     
    P.S. I ONLY endorse that which I fully, 110% believe in. If you’re serious about stepping up your exercise and nutrition to the NEXT level, then make sure to check this out while you can (Click HERE)

    *We will video the presentation and offer this and her power point for those readers who are out of town the week following the 19th.


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